Amazing effect of Inositol (8 Advantages)

Have you heard about Inositol? Inositol is found in a variety of foods, but when taken as a supplement, it may provide these eight health benefits.

Key takeaways

• Commonly found in foods such as beans, nuts, and citrus fruits, inositol offers health benefits such as improved fertility, blood sugar control, and reduced symptoms of polycystic ovary syndrome (PCOS) and metabolic syndrome when taken as a supplement.
• It can improve mental health by affecting neurotransmitters and has shown promise in treating conditions such as panic disorder, mood disorders, and obsessive-compulsive disorder (OCD).
• Inositol may help with weight management and may improve sleep quality, but its effects vary from individual to individual, and more research is needed, especially on its effects on weight loss and sleep.

Although it is generally safe and classified as “GRAS” (Generally Recognized as Safe) by the FDA, inositol supplements should be taken under medical advice to avoid potential side effects and interactions with medications, especially in certain conditions such as diabetes and polycystic ovary syndrome.

Inositol

Although it is often referred to as vitamin B8, it is not technically a vitamin. Rather, it’s a type of sugar that exists in the human body and is also present in foods such as beans, whole grains, nuts, and citrus fruits. It is recommended to take within the range of 500mg~2000mg per day for adults.

Not only has Inositol shown promise in alleviating polycystic ovary syndrome (PCOS), controlling blood sugar, and improving fertility in certain people, but it may also have positive effects on mental health, weight loss, and more.

The health effects of taking inositol have eight main benefits.

1. May help regulate blood sugar

If you have diabetes, it is imperative that you control your blood sugar. When your muscle, fat, and liver cells don’t respond effectively to insulin (called insulin resistance), your blood sugar may be outside the normal range.  

That’s where Inositol comes in. Certain research studies  have shown its ability to increase insulin sensitivity and balance blood sugar. For example,  a 2011 study showed that inositol reduced insulin resistance in people with gestational diabetes, and  a 2019 meta-analysis demonstrated the glucose-stabilizing effects of inositol. People with gestational diabetes, type 1 diabetes, or type 2 diabetes may lower their blood sugar when taken with other diabetes medications.

2. May relieve symptoms of polycystic ovary syndrome (PCOS)

Polycystic ovary syndrome (PCOS) (https://www.amc.seoul.kr/asan/healthinfo/disease/diseaseDetail.do?contentId=31833) is a condition closely related to insulin resistance. It is characterized by elevated levels of male hormones called androgens, which can cause missed periods or irregular periods, ovarian enlargement, increased body hair, weight gain, acne, and infertility. Women with polycystic ovary syndrome also often suffer from an imbalance of myo-inositol (MI) and D-chiro-inositol (DCI), so taking inositol can regulate the menstrual cycle,  It  may help improve ovarian health.

A recent study published in Reproductive Health  in 2021  showed that myo-inositol may help normalize ovarian function in women with polycystic ovary syndrome, and  a literature review published in 2019 concluded that MI and DCI in a 40:1 ratio may help alleviate hormonal imbalances in polycystic ovary syndrome. However, it’s important to take the right dosage, which requires the advice of a healthcare professional.

3. It can increase fertility

Infertility is complex with many and many causes and treatments, so inositol is not a one-size-fits-all solution. A reproductive health study published in 2021 found that myo-inositol and folic acid improved outcomes for women of childbearing age undergoing in vitro fertilization (IVF).

“Inositol supplementation (https://www.youtube.com/watch?v=njrxeDfUi1c)) plays an important role in ovulation and healthy egg development, increasing the  chances of pregnancy. Women undergoing IVF may have more successful results when they take inositol supplements.” “In addition to supporting healthier egg development, inositol improves insulin sensitivity and how the ovaries respond to gonadotropin, a pituitary hormone.”

4. May improve metabolic syndrome

Metabolic syndrome is not a single disease. This means that you have at least three risk factors that can increase your risk of heart disease, stroke, and diabetes. These factors include high triglyceride levels, low HDL cholesterol, high blood pressure, high blood sugar levels, and a large waistline.

While the use of inositol won’t solve all of these problems,  according to Trista Best, a registered dietitian at Balance One Supplements, “it has been linked to improvements in lipid profiles, including reductions in total cholesterol and triglyceride levels.” Research suggests that it can affect enzymes involved in lipid synthesis, potentially affecting how the body stores and utilizes fat.”

In other words, inositol alone cannot solve metabolic disorders. It’s best as part of a comprehensive approach that includes a balanced diet, maintaining a healthy weight, exercising regularly, and making lifestyle changes.

5. It can regulate cholesterol

According to the Centers for Disease Control and Prevention , 2 in 5 Americans suffer from high cholesterol, and according to the World Health Organization (WHO), 2.6 million people die from cholesterol worldwide each year . Specialized medications and lifestyle changes can help, but inositol can also help.

 A systematic review of randomised controlled trials in 2018 found that inositol may lower LDL (aka “bad” cholesterol) as well as triglycerides. However, it has been shown to have no effect on HDL cholesterol (aka “good” cholesterol).

6. It can improve your mental health

Neurotransmitters in the brain affect many of our emotions, and there is scientific evidence that inositol can affect emotions. “Inositol is involved in the phosphatidylinositol (PI) second messenger system, which plays an important role in neurotransmission,” says Best. “This system is involved in the regulation of various neurotransmitters, including serotonin, dopamine, and norepinephrine, which have been linked to mood and anxiety disorders.”

Nonetheless, Best says that inositol is not a substitute for comprehensive mental health treatment, and that a balanced diet, regular exercise, and mental health support play an important role. Additionally, researchers have  mixed opinions on whether inositol is a truly effective treatment for mental health conditions, so more data may be needed.  

• Panic Disorder : A panic attack is a sudden outburst of intense fear or anxiety that can be so frightening that some people may mistake it for a heart attack. For anyone with panic disorder, these attacks appear suddenly and occur frequently. However, in a study published in 2001, patients who took 18 grams of inositol daily for a month had fewer panic attacks each week. Similarly, a previous small study showed that patients experienced  a decrease in the frequency and severity of panic attacks after taking inositol.

• Mood Disorder : Everyone has ups and downs in their mood,  but if it doesn’t return to normal after a certain point, it could be a mood disorder. Two of the most prevalent and well-known disorders are depression and bipolar disorder, both of which can respond to inositol. An analysis of randomized, placebo-controlled trials found that inositol could fight depression, especially in patients with premenstrual dysphoric disorder. Medications for bipolar disorder often deplete inositol, so one study concluded that taking inositol supplements with lithium and valproic acid may reduce side effects.

• Obsessive-Compulsive Disorder (OCD) : Obsessive-compulsive disorder (OCD) manifests as unwanted repetitive thoughts, often forcing you to take certain behaviors in a way that interferes with your daily activities. In one study published in 1996, patients with OCD scored significantly lower on the Yale-Brown Obsessive Compulsive Scale when they took 18 grams of myo-inositol per day than when they took a placebo.

7. It can accelerate weight loss

There are studies that show that when combined with a healthy diet and exercise, inositol is effective in weight loss. In a recent study of 43 overweight polycystic ovary syndrome patients, those who took myo-inositol and dieted achieved greater weight loss than those who did not take myo-inositol. However, as everyone’s body is different, the actual efficacy may vary.

It’s important to keep in mind that most research on inositol and weight loss has centered on people with polycystic ovary syndrome (PCOS). However, inositol as an adjuvant treatment  has some promising studies suggesting that myo-inositol may contribute to improving insulin sensitivity, appetite control, and lipid metabolism, but  it is not a stand-alone solution  for weight management. A comprehensive approach to weight management, which includes a balanced diet, regular physical activity, and lifestyle modifications, remains important. The bottom line is that  research is ongoing on inositol as a weight loss treatment, and anyone who thinks it could benefit should consult a healthcare professional first.

8. It can improve sleep quality

Experts have talked a lot about the importance of sleep over the past few years. While this is very important for physical and mental health, many people still struggle to get through the night with their eyes closed. While inositol may help, the evidence for its efficacy as a sleep age is mostly anecdotal at this time. However, a 2017 study showed that low concentrations of myo-inositol in the prefrontal cortex were associated with poor sleep (and depression) in adolescents,  and another study from 2020 showed that the prefrontal cortex was associated with improved sleep quality in pregnant women.

How to take inositol

Inositol is found in foods that are easy to find, including whole grains, beans, brown rice, nuts, citrus fruits, melons, and other fresh fruits  . Simply eating more of these food sources increases your inositol intake, but it  can be difficult to get enough to treat certain diseases. That’s why people with polycystic ovary syndrome, diabetes, mood disorders, or metabolic disorders may need a more concentrated dose.  

Inositol tablets and capsules are available without a prescription, but it’s  best to consult your doctor before taking them for two main reasons. The first is that inositol may interact with certain medications, especially diabetes medications, both of which can lower blood sugar levels. The second is that there are many forms of inositol, each with its own unique properties, and there is no official standard for its administration.

Different conditions may require different doses of inositol. For example, a person with polycystic ovary syndrome may need Myo-inositol and D-chiro-inositol in a ratio of 40:1, while someone with gestational diabetes may only need 4 grams of Myo-inositol. In addition, it is often, but not always, combined with folic acid. Your healthcare professional can provide you with expert medical advice on the best type of inositol for each condition and dosage.

Side effects of inositol intake

The U.S. Food and Drug Administration (FDA) has classified inositol as “GRAS,” which means “generally considered safe.” Inositol, taken in small doses, rarely causes side effects, but it can still cause side effects.  In one study where supplements were taken over 12 grams per day, patients complained of symptoms including nausea, diarrhea, gas, headache, and dizziness. However, these mild side effects did not worsen even after taking 30 grams per day. 

Conclusion

Inositol is an ingredient with a variety of research-based benefits, has no major side effects, and is available without a prescription. However, this nutritional supplement may benefit certain people who are approved by their healthcare provider. With positive effects in patients with polycystic ovary syndrome (PCOS), metabolic syndrome, and hyperglycemia, and showing promise for fertility and depression, this product is an attractive choice. And although it’s found in many foods, consult your doctor before taking inositol supplements (in pill or tablet form).